One more rep could hurt all your gains.
But people still love maxing out because they feel the pump and burn a lot.
While it is true that the progressive overload principle is crucial to building strength and gaining muscle, if applied incorrectly, it can be counterproductive.
#1: You’re overusing it
You know you can’t do more reps and your bad trainer or gym friend,
who doesn’t know better, is yelling at you,
“Go do it! One more rep!”
So rather than resting the right amount of time, you find ways to extend your set and do more reps even if it’s already beyond the level of fatigue your body can handle.
While it may feel like you are winning for going that far,
in reality, all those junked reps are only killing your recovery.
#2: You’re using the advanced version
Advanced programs are hard to nail…
Especially if you haven't even nailed the basics yet.
You need more simple programs
where your load and intensity increase over the program.
Failure to follow the basics of progressive overload
are why your results have stalled for so long.
#3: You’re spending too much time adding just adding “more”
This is one of the reasons why heaps of girls get stuck.|
They try to get strong by adding more load and reps,
But they don’t get enough different types of stimulus.
One of the things we obsess about at SMP
is that we have varied the stimulus in each program.
Not just more reps and more weight.
For example: changing the rest time and it feels completely different.
And that change in stimulus is makes all the difference.
You can get an infinite amount of variations.
So, what does this mean for you?
It means that if you want to see killer results, you need to be smart about your progressive overload.
You can’t just add more and more weight each week
without taking into account how your body is responding.
This is where having a coach on your team comes in handy – they can help you track your progress and make sure that you’re adding weight at the right pace.
If you don’t have someone like this in your corner,
our team would be happy to chat with you
and help get you started down the path to success.
Love and light,
The SMP Coaching Team